Trying to bulk. Questions on dieting and training

My name is Tim i am 25 weighing at about 153 pounds. I am trying to bulk and trying to loom for others and professional advice.

1. I do upper and lower body splits. Does anyone else use these splits and find them effective.

2. How much protein can i consume at my body weight per day at 153 pounds. I am an ectomorph and have to consume alot of calories. I usually eat between 3300 and 3500 calories a day and my protein usually goes in 200 to 210 grams. Should i try to lower it. My carbs ususlly take up about 50 to 55 percent of my calories st 400 to 450 grams. So my fats and protein are 20 to 25 percent of my intake. Should i keep the percentage amount of my protein higher than my fats or does it matter. I do get my fats from healthy sources.

3. How to progressive overload and how frequently do i do it and what exercises should i focus on overloading the most.

4. I need more ideas on what to eat. Healthy wise i eat the same thing all the time i need something different. I workout in the morning what would be a good pre workout breakfast. Any other ideas for in between meals other than a shake whole grain toast with peanut butter and a bannanna or greek yogurt.

Trying to bulk. Questions on dieting and training

My name is Tim i am 25 weighing at about 153 pounds. I am trying to bulk and trying to loom for others and professional advice.

1. I do upper and lower body splits. Does anyone else use these splits and find them effective.

2. How much protein can i consume at my body weight per day at 153 pounds. I am an ectomorph and have to consume alot of calories. I usually eat between 3300 and 3500 calories a day and my protein usually goes in 200 to 210 grams. Should i try to lower it. My carbs ususlly take up about 50 to 55 percent of my calories st 400 to 450 grams. So my fats and protein are 20 to 25 percent of my intake. Should i keep the percentage amount of my protein higher than my fats or does it matter. I do get my fats from healthy sources.

3. How to progressive overload and how frequently do i do it and what exercises should i focus on overloading the most.

4. I need more ideas on what to eat. Healthy wise i eat the same thing all the time i need something different. I workout in the morning what would be a good pre workout breakfast. Any other ideas for in between meals other than a shake whole grain toast with peanut butter and a bannanna or greek yogurt.

1. I'm doing full body at the moment, so a little more frequency than an upper / lower split. I've never really tried an upper / lower split, but I will probably try one at some point! I think they can definitely be effective, because you're still getting relatively good frequency for training each body part throughout the week.

2. Your protein is fine as it is, no need to lower it or raise it really. It's generally going to be high when you're cutting or bulking (high when cutting to help maintain muscle mass, and high when bulking simply because you need so many calories).

4. Nuts make a great snack in-between meals! Maybe some fruit could be another option, some wholegrain crackers or rice cakes. All good snacks. You can take a look at this list for more ideas on other foods to add into your diet, because I'm not sure what you're eating right now haha. https://muscularstrength.com/article/healthy-shopping-list-for-life

2nd set 8 cheat reps at 140 followed by 8 recover reps at 100 pounds had to take a 10 second break after 5 reps then completed the rest.

3rd set 8 cheat reps at 140 followed by 8 recover reps at 100 had to take anothet 15 second break after completing only 3 to 4 reps then completing the rest.

Incline dumbell press with 40 pound dumbells 60 to 90 second break

1st sets 12 reps with 40 pounds

The next 2 sets i i only was able to do 7 to 8 reps but took a small break before cometing my set.

Tbar row machine with close grip for 4 sets of 10 reps with 45 pounds and a 35 pounds. 90 second break

1set i did all all 10 reps. The 2nd and 3rd set i did i took a break in after 7 to 8 reps due to fatigue before completing the sets. My final set i dropped the weight 10 pounds to finish my set.

Last exerciss tricep push down with the v bar with 60 to 90 second break

1st set to 10 reps

2nd set to10 reps

3rd set to 10 reps but lowered the weight to complete up to 12 reps

4th set 12 reps with a lower weight.

Let me know if you see any flaws in my workout. I do another upper body tomorrow that i will post on here.

Also by the end of most of my workouts i feel exhausted and sluggish for some reason. I take a small pre workout breakfast usually 2 slices whole grain bread table spoon of peanut butter half protein shake 8 ounce orange juice 1 bannana my workouts last about an hour. Is there anything to change.

2nd set 8 cheat reps at 140 followed by 8 recover reps at 100 pounds had to take a 10 second break after 5 reps then completed the rest.

3rd set 8 cheat reps at 140 followed by 8 recover reps at 100 had to take anothet 15 second break after completing only 3 to 4 reps then completing the rest.

Incline dumbell press with 40 pound dumbells 60 to 90 second break

1st sets 12 reps with 40 pounds

The next 2 sets i i only was able to do 7 to 8 reps but took a small break before cometing my set.

Tbar row machine with close grip for 4 sets of 10 reps with 45 pounds and a 35 pounds. 90 second break

1set i did all all 10 reps. The 2nd and 3rd set i did i took a break in after 7 to 8 reps due to fatigue before completing the sets. My final set i dropped the weight 10 pounds to finish my set.

Last exerciss tricep push down with the v bar with 60 to 90 second break

1st set to 10 reps

2nd set to10 reps

3rd set to 10 reps but lowered the weight to complete up to 12 reps

4th set 12 reps with a lower weight.

Let me know if you see any flaws in my workout. I do another upper body tomorrow that i will post on here.

Also by the end of most of my workouts i feel exhausted and sluggish for some reason. I take a small pre workout breakfast usually 2 slices whole grain bread table spoon of peanut butter half protein shake 8 ounce orange juice 1 bannana my workouts last about an hour. Is there anything to change.

One thing is your recover sets - when you're doing recover sets, the idea is that you pick a weight that is challenging, but one where you can still knock out all of your reps in a row. If you can only get to 4 reps before having to take a break with your recover reps, it's too heavy. You should be aiming to get all 8-10 reps done without taking a break.

Similarly with your bench press sets, I would either lower the weight so you always get 6-8 reps per set, or pyramid down your weights - so start at 135lbs for 8 reps, then increase the weight to maybe 140lbs or 145lbs and aim for 6 reps, and continue like that. It's good you're pushing yourself though!

Are you doing this workout twice a week? Or at least doing upper body twice a week? If you're doing tricep isolation work, what about bicep isolation?

And for exhaustion.. are you drinking enough during your workout? You will get fatigued as you go through your workout though, that's totally normal.

Trying to bulk. Questions on dieting and training

I did a 5th set for only 5 reps i could not squeeze a 6th rep in. Before i did 165 a set of 160 for 5 reps but that was a part of my warm up sets about 2 minutes in between sets.

Over head press for 4 sets of 8 reps with two 10s and 1/2 on each side 90 to 120 seconds in between reps

1st set i did all 8 reps with proper form

2nd set i did 7 reps with proper form with a cheat rep at the end

3rd set i could only squeeze in 5 reps with proper form took a 20 second break then got 2 more reps in then lowered the weight and put a 10 a 5 and 1/2 on each side i got 7 good reps with only a half rep on the last one for one final set

Close grip bench press for 4 sets with 100 pounds on the bar for 10 reps. 60 seconds between each set

To finish everything off wide grip body weight dips. Since i worked my chest shoulders and triceps i thought trying to burn out of chest dips might have been a good idea for 4 sets. Do you think close grip tricep dips been a better choice for todays workout.

1st set only up to 10 reps 60 second break

2nd set up to 8 reps 60 second break

3rd set up to 6 reps 2 minute break

4th set 8 reps

It was the best i could do.

To answer your question i do upper body 3 times a week and yes i do bicep isolation exercises. Let me know what your thoughts are.

One thing about progressive overload. Lets take military press for example if i were to do solid clean 8 reps for 4 sets would you recommend bumping up the weight then. Should i workout with that weight until i i could do that many reps. Are 8 reps good for the military press.

Trying to bulk. Questions on dieting and training

October 6, 2018, 11:12 pm

I also like to ask if i come up with a routine should i do the same exercises for the same amount of reps and sets for my 3 upper body exercises for a certain number of weeks and another thing is there sny good healthy cereal for me to eat as a snack or before bed or pre workout you recommend

Trying to bulk. Questions on dieting and training

I did a 5th set for only 5 reps i could not squeeze a 6th rep in. Before i did 165 a set of 160 for 5 reps but that was a part of my warm up sets about 2 minutes in between sets.

Over head press for 4 sets of 8 reps with two 10s and 1/2 on each side 90 to 120 seconds in between reps

1st set i did all 8 reps with proper form

2nd set i did 7 reps with proper form with a cheat rep at the end

3rd set i could only squeeze in 5 reps with proper form took a 20 second break then got 2 more reps in then lowered the weight and put a 10 a 5 and 1/2 on each side i got 7 good reps with only a half rep on the last one for one final set

Close grip bench press for 4 sets with 100 pounds on the bar for 10 reps. 60 seconds between each set

To finish everything off wide grip body weight dips. Since i worked my chest shoulders and triceps i thought trying to burn out of chest dips might have been a good idea for 4 sets. Do you think close grip tricep dips been a better choice for todays workout.

1st set only up to 10 reps 60 second break

2nd set up to 8 reps 60 second break

3rd set up to 6 reps 2 minute break

4th set 8 reps

It was the best i could do.

To answer your question i do upper body 3 times a week and yes i do bicep isolation exercises. Let me know what your thoughts are.

One thing about progressive overload. Lets take military press for example if i were to do solid clean 8 reps for 4 sets would you recommend bumping up the weight then. Should i workout with that weight until i i could do that many reps. Are 8 reps good for the military press.

@tmcclone9119 Another solid workout man! The dips you choose would be based on what you want to work on the most - chest or triceps, so that's really up to you.

If you're doing upper body 3 times per week, that's great, lots of frequency so I understand the lower volume. What about lower body? Are you doing that 3 times a week as well?

Yes, your idea of progressive overload is right. If you can do 4 sets of 8 with a given weight, then increase it for the next workout. Or, try to get to at least 2-3 sets of 10, and then you can increase the weight to maybe hit 8 reps for a few sets.

A similar plan would be OK for your third upper body day, if you're hitting moslty compound movements. Maybe a dumbbell bench press with a power bomb and a dumbbell shoulder press (don't forget your back as well, you want to do as much, or more, pulling as you do pushing).

Cereal is OK.. I would maybe have it on occassion. If anything oats would be your best option, which could also be good for pre-workout. And before bed, I like to stick to more high protein/fat options, minimizing carbs.

Any advice to be proficient in pull ups greatly appreciated and when to do them in my workouts and how frequently

Incline chest press 4x10 reps

1set 10 reps 60 pounds. Too light so i bumped up the weight.

2nd set 10 reps 70 pound

3rd set did 6 reps then took a 10 second break then finished the set

4th set dropped it to 60 pounds then cometed 10 reps 60 second break

When trying to overload correctly on an exercise was it smart for me to drop the weight or should i have taken a longer break then kept the weight right there to get my body adjusted to The heaviet weight

Skull crushers first ever with the ez curl bar with a 10 and a 5 on both sides with 11 reps on each set with 60 second break if i am not mistaken i believe this exercise targets the long head of the tricep

Trying to bulk. Questions on dieting and training

October 10, 2018, 9:29 am

I do have some other questions.

1. When it comes to bulking correctly how many pounds per week should i gain . i follow an app called mynetdiary where my caloris plus has me eating 3,380 calories to gain roughly .77 lbs per week usually i eat a little more than that. Usually 50 to 53 percent of them are carbs. 23 to 25 percent are fats and 20 to 23cpercent are protein would i say my ratios are correct.

2. Even though i workout hard in the gym and may eat the right amount of macronutrients and calories could it be possible to just put on belly fat and than muscle. What food out there could help me bhrn fat but also put on muscle.

3. Is eating too much fruit bad due to all the sugar thats in it. I always eat about 3 bannannas and grapes a day and orange juice and or green tea. With all that sugar coulf that kill my gains.

Trying to bulk. Questions on dieting and training

Dumbell bench press with 60 pound dumbells trying to do 8 to 10 reps with 75 to 90 seconds in between sets

1st did 10 reps

2nd 8 reps

3rd 8 reps

4th 6 reps took a small break did a few more

Dumbell shoulder press with 35 pounds each hand 60 to 75 second break

1st set. Did 10 reps

2nd set did 10 reps

3rd set did 10 reps

4th set did 8 reps took a little bit on a longer break

5th set did 10 reps

Would it be a good idea to increase to 40 pounds now

Barbell bent over row for 5 sets of 8 reps with 145

1st did 8 reps

2nd set did 8 reps

3rd set did barely made it to 8 reps

4th set barely made it 8 reps

5th set did 7 reps

Should i stick to this weight to workout at.

Tbar row machine close gripped with a 45 pounds a 25 pound and a half on.

1st set did 10 reps

2nd set did 10 reps

3rd set did 8 reps took a break then busted out 2 more reps then i removed the half weight

4th set did 7 to 8 reps then i did 2 to 3 reps

Barbell curls 4 sets of 8 reps with a 5 and a half on each side.

I did 4 sets of 8 reps with a 60 to 75 second break

Than i did a close grip ez bar curl for 8 to 12 reps

I was tired and fatigued by this part of the work out and i gave out on that exercise on 1 set because not cause my biceps were not fatigued enough just cause i was overall tired. My workout time was 70 minutes. Is that the point where i should leave the gym i just wanted to give enough volume to my biceps. Should i just limit my workout to 45 minutes only i just want to give my muscles enougj volume. Is it ok to stay cin the gym for over an hour. Btw i am pretty skinny so my body is classified as an ectomorph.

Trying to bulk. Questions on dieting and training

October 11, 2018, 2:38 pm

Another thing id like to add to this is my biceps are the most lagging muscle i have how can i get good gains in that area should i do a set of barbell curls at the end of all my workouts or is that too much. Also id like to add in going on a vacation to my hometown for about 5 to 6 dayd so im going 7 to 8 days without training will this hurt my progress in the gym will i be weaker.

Trying to bulk. Questions on dieting and training

1. When it comes to bulking correctly how many pounds per week should i gain . i follow an app called mynetdiary where my caloris plus has me eating 3,380 calories to gain roughly .77 lbs per week usually i eat a little more than that. Usually 50 to 53 percent of them are carbs. 23 to 25 percent are fats and 20 to 23cpercent are protein would i say my ratios are correct.

2. Even though i workout hard in the gym and may eat the right amount of macronutrients and calories could it be possible to just put on belly fat and than muscle. What food out there could help me bhrn fat but also put on muscle.

3. Is eating too much fruit bad due to all the sugar thats in it. I always eat about 3 bannannas and grapes a day and orange juice and or green tea. With all that sugar coulf that kill my gains.

@tmcclone9119 1. It varies. Anywhere from 0.3lbs - 0.5lbs per week (or 1lb - 2lbs per month) would be great. But the gains will come faster than that if you're a newbie in your first months of training/eating well. So if you're still in that newbie phase, in the first few months, you might be gaining 0.5lbs - 1lb per week. The key thing is keeping an eye on your physique to make sure the gains are lean.

2. You will always gain some fat while bulking. You can hopefully minimize it by keeping your surplus small (250-500 calories above maintenance), and by moderating your carbs (you can still have carbs, and plenty of them, but don't go WAY overboard, and maybe even implement carb cycling where you have fewer carbs on off days).

3. Nothing wrong with natural sugars found in fruit. Grapes and things like raisins can catch you out because you get so much sugar in a small amount, but if you're only having a small amount, and keeping in line with your overall macros, that's fine. If you're drinking juice, make sure it's pure juice, not loaded with added, refined sugar.

If your biceps are lagging, try the workout below as an extra biceps workout! And while you're on vacation, you might lose a little strength from not training, but it will come back quickly. If you eat enough, you shouldn't lose much or any muscle in that period. Enjoy your vacation man!

Trying to bulk. Questions on dieting and training

October 20, 2018, 11:33 pm

Ill post my next workout on monday. I drink 2 percent reduced fat milk about 3 to 4 times a day is that ok for muscle gainz. Another thing for you to get a better understanding of my day is like how do i fit in my workouts. I work 3pm to 11pm as a nursing assistant so im nit my feet alot for 6 to 7 hours. I get home about 12 to 12:15 am at night i take a shower and go to bed and that does not happen til about 1 to 1 30 am. I try to get 8 hours of sleep so i wake up about 9 to 9 30 and i go to work about 1 30 to 2 in the afternoon so i dont have alot of time i used to eat a big breakfast then go to the gym 2 hours later work out an hour then get back home but i am crammed on time between taking a shower making my lunch and dinner and all my snacks and cleaning up my kitchen. So i thought maybe have a small preworkout then go to the gym about 30 to 45 minutes later. I take pre workout shake 1 slice of whole grain bread with a table spoon of peanut butter and a bannanna. Would just a protein bar be good before a workout. Then for the post meal would a decent breakfast with eggs whole grain bread and oatmeal with 2 percent milk with a post workout shake after my workout but before my post meal be good enougj.

Trying to bulk. Questions on dieting and training

Ill post my next workout on monday. I drink 2 percent reduced fat milk about 3 to 4 times a day is that ok for muscle gainz. Another thing for you to get a better understanding of my day is like how do i fit in my workouts. I work 3pm to 11pm as a nursing assistant so im nit my feet alot for 6 to 7 hours. I get home about 12 to 12:15 am at night i take a shower and go to bed and that does not happen til about 1 to 1 30 am. I try to get 8 hours of sleep so i wake up about 9 to 9 30 and i go to work about 1 30 to 2 in the afternoon so i dont have alot of time i used to eat a big breakfast then go to the gym 2 hours later work out an hour then get back home but i am crammed on time between taking a shower making my lunch and dinner and all my snacks and cleaning up my kitchen. So i thought maybe have a small preworkout then go to the gym about 30 to 45 minutes later. I take pre workout shake 1 slice of whole grain bread with a table spoon of peanut butter and a bannanna. Would just a protein bar be good before a workout. Then for the post meal would a decent breakfast with eggs whole grain bread and oatmeal with 2 percent milk with a post workout shake after my workout but before my post meal be good enougj.

@tmcclone9119 Reduced fat milk is fine, as long as you're fitting it into your overall macros!

And what you're doing at the moment with your pre-workout snack sounds fine - if you enjoy the peanut butter on bread (wholegrain bread here too hopefully) and the banana, then stick with that instead of a protein bar. It's probably a bit cheaper, but if money is no issue and you think the protein bar would be convenient, maybe have that and a banana (so you still have carbs for energy).

The post-workout meal sounds fine too. The food choices are definitely OK, it's just a matter of making sure there is enough quantity as well 😊

Trying to bulk. Questions on dieting and training

October 22, 2018, 12:00 am

I have a hard time finding skim milk in stores i thought reduced fat would be ok. Another thing for when it comes to working out is their a set time limit i need to keep my workout in likr 45 minutes to an hour. I have a hard time getting all exercises i need in 45 minutes or is the shorter time better than being in there for 70 to 75 minutes. Would you recommend a full body workout for muscke gains if i usually go to the gym 3 days a week.

Trying to bulk. Questions on dieting and training

I have a hard time finding skim milk in stores i thought reduced fat would be ok. Another thing for when it comes to working out is their a set time limit i need to keep my workout in likr 45 minutes to an hour. I have a hard time getting all exercises i need in 45 minutes or is the shorter time better than being in there for 70 to 75 minutes. Would you recommend a full body workout for muscke gains if i usually go to the gym 3 days a week.

@tmcclone9119 Reduced fat will be OK, even regular milk is OK as long as you fit it into your overall macros. In fact regular milk might be better because it's the least processed version.

There's no set time you need to aim for (unless you're on a time crunch). Just go in, do what you need to do, and don't worry too much about how long you're in the gym. If you're in there for 3 hours then you might need to change something, haha, but 70 - 75 minutes is great!

And yes full body workouts will be really good if you're only training 3 times per week! Got my full body program coming soon! 💪

Trying to bulk. Questions on dieting and training

October 23, 2018, 2:42 pm

So here is another debateabke subject. Mass gainers. I was at GNC today and i bought this mass gainer. It was 62 dollars. Is it a good idea to drink a serving of this before bed after midnight when i get home from work.

Trying to bulk. Questions on dieting and training

@tmcclone9119 Reduced fat milk is fine, as long as you're fitting it into your overall macros!

And what you're doing at the moment with your pre-workout snack sounds fine - if you enjoy the peanut butter on bread (wholegrain bread here too hopefully) and the banana, then stick with that instead of a protein bar. It's probably a bit cheaper, but if money is no issue and you think the protein bar would be convenient, maybe have that and a banana (so you still have carbs for energy).

The post-workout meal sounds fine too. The food choices are definitely OK, it's just a matter of making sure there is enough quantity as well 😊

Im also still struggling with feeling sluggish during my workouts even having a protein bar and a bannanna on monday. I did real good on the flat barbell bench i did 4 sets of 165 for 8 reps except last set i did 6 reps. But about 30 minutes into my workout i started to feel sluggish. It hinders my workouts where i can not rep out as much reps as i could because of just being sluggish not because muscle could not perform any more reps. Tomorrow im going to drink half a protein shake for pre workout shake a slice of whole grain bread with table spoon of peanut butter a bannanna and little bit of greek yogurt and hit the gym 30 to 45 minutes later. Ill post my workout and my food intake and if i felt sluggish during my workout tomorrow. Any other ideas.

Trying to bulk. Questions on dieting and training

Im also still struggling with feeling sluggish during my workouts even having a protein bar and a bannanna on monday. I did real good on the flat barbell bench i did 4 sets of 165 for 8 reps except last set i did 6 reps. But about 30 minutes into my workout i started to feel sluggish. It hinders my workouts where i can not rep out as much reps as i could because of just being sluggish not because muscle could not perform any more reps. Tomorrow im going to drink half a protein shake for pre workout shake a slice of whole grain bread with table spoon of peanut butter a bannanna and little bit of greek yogurt and hit the gym 30 to 45 minutes later. Ill post my workout and my food intake and if i felt sluggish during my workout tomorrow. Any other ideas.

@tmcclone9119 The cold stone protein is fine - great choice! My favorite at the moment 😁 The mass gainer is OK if you need it. But it should only be something you have if you literally can't get all of your macros and calories from whole food. If you really can't get what you need from real, whole food, then using a mass gainer to replace those missing numbers is fine.

Do you drink coffee? Coffee can be a great pre-workout drink. Or if you want, you can try a pre-workout supplement. I'm using Endo Rush right now, and it's AMAZING! But your pre-workout food choices that you're going to try sounds good! Carbs and fat will tend to fuel your workouts so that option sounds like it has a good mix of both!

Trying to bulk. Questions on dieting and training

October 24, 2018, 10:23 pm

This is my full day of eating and work out. Please let me know if you see any flaws or anything that needs improvement

When i get home from work about 12 30 am 2 scoops of true mass gainer vanilla flavor with 1 cup 2 percent reduced fat milk. I choose to take the mass gainer before bed because it was a recommendation from another trainer. Whats your thoughts. 550 calories total.

8 45 am pre workout

1 slice whole grain bread

1 table spoon peanut butter with 1 table spoon of jelly

1 bannanna

3 table spoons of greek yogurt vanilla flavor

About one third to a 1/2 of my post worwork out shake. The pre workout i took worked fine no sluggishness at all.